BACK ROW
Dumbbell Bent-Over Row:
Setup:
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Stand with your feet shoulder-width apart, knees slightly bent, and hold a dumbbell in each hand with an overhand grip.
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Hinge forward at the hips until your torso is almost parallel to the floor, arms hanging straight down.
Execution:
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Exhale and pull the dumbbells up towards your lower rib cage, retracting your shoulder blades and bending your elbows.
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Keep your elbows close to your body and focus on squeezing your back muscles at the top of the movement.
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Maintain a neutral spine and avoid rounding your lower back.
Top Position: Hold the top position briefly to maximize muscle contraction in your back.
Lowering Phase:
Inhale and slowly lower the dumbbells back down to the starting position in a controlled manner, fully extending your arms.
Repetitions: Aim for 8-12 repetitions per set, selecting a weight that challenges your back muscles while maintaining proper form.
Rest for 1-2 minutes between sets.
Incorporate barbell or dumbbell back rows into your back workout routine 1-2 times per week, depending on your fitness goals and overall training program.
Gradually increase the weight as you become stronger, but always prioritize proper form to prevent injury and maximize muscle engagement.
Back rows are a staple exercise for building strength and muscle in the back, particularly targeting the latissimus dorsi (lats), rhomboids, and middle trapezius.
Here's how to perform a basic barbell or dumbbell back row:
Barbell Bent-Over Row:
Setup:
Stand with your feet shoulder-width apart, knees slightly bent, and hold a barbell with an overhand grip (palms facing down) at hip level.
Hinge forward at the hips, keeping your back flat and chest up, until your torso is almost parallel to the floor.
Allow the barbell to hang directly beneath your shoulders, arms fully extended.
Execution:
Exhale and pull the barbell up towards your lower rib cage by retracting your shoulder blades and bending your elbows.
Keep your elbows close to your body and squeeze your back muscles at the top of the movement.
Focus on pulling with your elbows rather than using your arms to lift the weight.
Top Position: Hold the top position briefly to maximize muscle contraction in your back.
Lowering Phase: Inhale and slowly lower the barbell back down to the starting position in a controlled manner, fully extending your arms.
Repetitions: Aim for 8-12 repetitions per set, selecting a weight that challenges your back muscles while maintaining proper form.
Rest for 1-2 minutes between sets.